By: Kathy Hubbard
It’s hard to believe that summer is almost over. I know it’s been hot, and I know the air quality has been a challenge. So, it makes sense that many of you are happy that the kiddos are heading back to the classroom, and hopefully the kiddos are happy to go as well.
But before they grab their backpacks and lunch boxes let’s talk a bit about making sure the transition is safe, healthy, and productive. There are two websites that stood out from the many I looked at. One is Franciscan Health in Indianapolis; the other is Texas Hospital Association in Austin. Both of these websites have great tips for parents whose children are going back to school regardless of their age or grade.
Shivani Parikshak, MD is a pediatrician with Franciscan Health who says that healthy routines start before school begins. With less than two weeks of vacation left, parents should start thinking about setting consistent sleep schedules and bedtime routines.
“Adequate sleep helps children with learning, memory, concentration, mood, and academic performance. I recommend setting a consistent bedtime for your child and trying to stick with it every night,” Dr. Parikshak says.
Preschoolers, ages three to five should get 10 to 13 hours of sleep each day, including naps. Grade schoolers, aged six to twelve should sleep for nine to twelve hours, and teenagers (I know this is the hard one) should get at least eight hours and up to ten every single night.
Besides shifting bedtimes to an earlier time slot, THA says that parents should “encourage healthy technology habits by setting boundaries around screen time, social media use and device-free times, especially before bed.”
Besides being linked to lower academic performance, sleep deprivation has been proven to cause headaches, depression and obesity.
And speaking of weight management, it’s very important to send your children out with a nourishing breakfast. THA says, “Start the day with a nutritious breakfast including whole grains, protein and fruit. Pack balanced lunches and snacks, limiting highly processed foods and sugary drinks when possible. Good nutrition supports immunity, energy levels and overall health.
Dr. Parikshak says, “For busy mornings, send them to school with some on-the-go breakfast, like a granola bar is a great source of protein. The then, maybe having a side of fruit, so a banana or something as well.”
Don’t forget about make ahead things. For instance, hard boiled eggs are a great source of protein and peanut butter comes in even higher. Of course, the eggs are lower in calories and fat.
THA reminds us to reinforce good hygiene. “School means close contact with others, so handwashing is essential. Teach your child to wash hands with soap and water – before eating, after using the restroom and after coughing or sneezing. Provide hand sanitizer for when sinks aren’t available and remind them to cover coughs and sneezes with a tissue or elbow.”
They also say to practice backpack safety. Backpacks should be lightweight, fit properly, have wide padded straps and worn with both straps. “If your child experiences back, neck or shoulder pain, adjust the fit or reduce the load.”
Another thing to think about is bus and pedestrian safety. If your kids ride the bus, make sure to remind them about staying at the curb or side of the road and waiting until the bus comes to a stop before heading toward it. Kids who walk to school should stay on the sidewalks, when possible, and stay alert. That means no headphones or phone distractions when crossing streets.
And lastly, let’s talk about mental health. THA says, “The start of a school year can bring anxiety, especially with new classes, teachers, or social situations. Check in with your child often and encourage open conversation about how they’re feeling.”
Dr. Parikshak says, “I think it’s important for parents to try to point out the fun aspects of school, starting to help their kid look forward to the first day of school, such as getting to see old friends or make new friends.”
Establishing healthy routines early and maintaining consistency is key to a successful school year. Here’s hoping your family is ready for the fun.
Kathy Hubbard was a charter member of Bonner General Health Foundation. She can be reached at [email protected]. This article was written for publication in the Bonner County Daily Bee on August 26, 2026.